6.20.18

Warm up
Every 2 minutes for 20 minutes
10 thrusters 45/35
15/12 cal row

Mobilize

A.
120 pull-ups for time
Every break 7 kipping hspu

B. 3 sets
Dball on right shoulder(100/70)
5 kneeling get-ups
(right knee down and up first)
5 kneeling get-ups
(Left knee down and up first)

Dball on left shoulder(100/70)
5 kneeling get-ups
(right knee down and up first)
5 kneeling get-ups
(Left knee down and up first)

C. Class (Take care of your hands.)
Or
10 min emom
5 deadlifts 315/205 + 5 burpees

D. 75 ghd sit-ups

Tuesday, June 19th, 2018 at 9:38 pm / Competitive